Accessory Movements? Periodization? Talk to Me

[-G$-]

AMRAP 6 mins
10 burpee box jumps @ 24”
15 deadlifts @ 225#
20 pull ups
25 wall balls @ 20#
30 double unders

Rest 4 mins and repeat

 

[iBrowse]

30 minutes of cardio, dynamic and static stretches, 5 sets of chins (15) and dips (15)

Just chilling today. Tomorrow back to powerlifting

 

[-G$-]

3 rounds for total time:
500m row
50 step walking lunge (hands on head)
50 push ups

 

[-G$-]

For time:
21-15-9
Power cleans @ 135#
Strict pull ups

 

[iBrowse]

Oh..Yesterday:

Goblet Squats to warm up
Back Squats (Beltless @The ADD ) 135, 225, 275. 295, 315, 335
Leg Press
Leg Extensions
DB Incline bench (3 sets @ 80)
DB Flat bench (3 sets @ 80)
Pec dec and machine press for the hell of it

Left quad is tight as hell today..little bit of pain. Hopefully I'll be good for deads on saturday
Gonna do light accessory work on Sunday...bodyweight stuff.

 

[-G$-]

Just nasty

 

[iBrowse]

Oh yeah

Lemme get back to you after my workout tonight

 

[Waterproof]

I will keep preaching this make sure your Secondary and Third Muscles are strong in the lifts you want to get strong at.

This is basic Power Lifting Knowledge, you want Big Bench, make sure your triceps and back is strong

You want Big Squats Make Sure Your Hamstring, Core and Glutes is strong

You want Big Deadlifts make sure your core, quads and hamstrings is strong

Blast those Secondary and Third Muscle Groups

 

[iBrowse]

Oh yeah

Lemme get back to you after my workout tonight

Some girl at my gym wanted to lift with me so here goes

Back squats...6 sets...started @255x10 for the first two and ended with 315x5 for the last two

6 sets of good mornings @135 x 10

6 sets of db bench @85x10 (incline and flat)

4 sets of Incline pushups x 10,

4 sets of peck decks

 

[iBrowse]

I will keep preaching this make sure your Secondary and Third Muscles are strong in the lifts you want to get strong at.

This is basic Power Lifting Knowledge, you want Big Bench, make sure your triceps and back is strong

You want Big Squats Make Sure Your Hamstring, Core and Glutes is strong

You want Big Deadlifts make sure your core, quads and hamstrings is strong

Blast those Secondary and Third Muscle Groups

Big facts....I haven't hit tris in a minute but they burn like crazy when I'm doing most pressing exercises

 

[The ADD]

Some girl at my gym wanted to lift with me so here goes

Back squats...6 sets...started @255x10 for the first two and ended with 315x5 for the last two

6 sets of good mornings @135 x 10

6 sets of db bench @85x10 (incline and flat)

4 sets of Incline pushups x 10,

4 sets of peck decks

What wrong with her wanting to lift with you?

 

[iBrowse]

What wrong with her wanting to lift with you?

I now know she likes me and wants to flirt more than lift. I have a gf so I'm focusing on these gains breh. I wanted to do more but between her sets, asking for spots, asking for help, small talking and so on...I had to leave the gym without having done any leg curls or chest press to finish out my session.

 

[The ADD]

I now know she likes me and wants to flirt more than lift. I have a gf so I'm focusing on these gains breh. I wanted to do more but between her sets, asking for spots, asking for help, small talking and so on...I had to leave the gym without having done any leg curls or chest press to finish out my session.

Damn you are dialed in

 

[iBrowse]

Damn you are dialed in

Yup :dreadmj:

Deads: 225x10 315x5 405x2x2 (idk what’s up today)

OHP: 5x3 @135

Arnold press: 10x2 @55lb dbs and 10x2 @60lb dbs

Single arm db raise ^same as above

Db row: 10x3 @95lb db

Db pullover: 10x3 @80lb db

Man as I type this I’m getting lazy so I’m not mentioning weight .

Uproght rows, lateral cable pulls (shoulder workout) and lateral db raises...3 sets

Lat pulldowns and lat sweeps...3 sets

 

[The ADD]

Dude in there lifting the entire weight room